Complete Recomposition Transformation CRT
Shared By : stefan.miljkovicpo
Frequency : 6 days / week
Day Type : Numerical
Type : General Fitness
Difficulty : Intermediate
Downloads / Views : 1 / 495

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Description

Day 1 Chest, Shoulders, Tricep
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 150 sec 5 4 Progress Chart

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 45 sec 10 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 45 sec 10 3 Progress Chart

Shoulders

Dumbbell Rear Delt Row Dumbbell Rear Delt Row 45 sec 10 3 Progress Chart

Triceps

Dip Dip 45 sec 10 3 Progress Chart
Day 2 Legs
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 150 sec 5 4 Progress Chart

Upper Legs

Leg Press Leg Press 60 sec 10 3 Progress Chart

Upper Legs

Dumbbell Lunges Dumbbell Lunges 60 sec 10 3 Progress Chart

Lower Legs

Barbell Standing Calf Raise Barbell Standing Calf Raise 60 sec 10 4 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 60 sec 10 2 Progress Chart
Day 3 Back and Biceps
Muscle Exercise Name Timer Reps Sets Track

Back

Pull Ups Pull Ups 150 sec 5 4 Progress Chart

Back

Barbell Incline Bench Pull Barbell Incline Bench Pull 60 sec 10 3 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 60 sec 10 3 Progress Chart

Biceps

Barbell Curl Barbell Curl 150 sec 5 4 Progress Chart

Biceps

Dumbbell Incline Curl Dumbbell Incline Curl 45 sec 10 3 Progress Chart

Biceps

Dumbbell Concentration Curls Dumbbell Concentration Curls 45 sec 8 3 Progress Chart

Biceps

Dumbbell Cross Body Hammer Curl Dumbbell Cross Body Hammer Curl 45 sec 10 3 Progress Chart
Day 4 Chest and Triceps
Muscle Exercise Name Timer Reps Sets Track

Triceps

Dip Dip 150 sec 5 4 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 60 sec 10 3 Progress Chart

Chest

Cable Cross Over Cable Cross Over 60 sec 12 3 Progress Chart

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 60 sec 5 4 Progress Chart

Triceps

Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension 45 sec 10 3 Progress Chart

Triceps

Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 45 sec 10 3 Progress Chart
Day 5 Legs, Lower Back and Glutes
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Deadlift Barbell Deadlift 150 sec 5 4 Progress Chart

Back

Barbell Romanian Deadlift Barbell Romanian Deadlift 60 sec 10 3 Progress Chart

Upper Legs

Barbell Zercher Squat Barbell Zercher Squat 150 sec 5 3 Progress Chart

Glutes

Barbell Hip Thrust Barbell Hip Thrust 60 sec 10 4 Progress Chart

Lower Legs

Cable One Leg Kickback Cable One Leg Kickback 60 sec 10 3 Progress Chart

Lower Legs

Barbell Standing Calf Raise Barbell Standing Calf Raise 45 sec 10 4 Progress Chart

Lower Legs

Calf Press On Leg Press Calf Press On Leg Press 45 sec 10 2 Progress Chart